/var/www/html/wp-content/themes/Divi/single.php Wednesday September 28, 2011 | Spartan CrossFit

There is NO 730 PM class tonight!!!!!!!!!!! TRIBE!!!!!!!!!!!!! 

Also,one of our brightest stars is leaving the box this week! Thursday will be Joe’s last day at the box! Come WOD with him thursday night for his favorite WOD “Helen” and join us after at Jimmy’s Pub to see him off SCF style!!

Warm Up: “Grace” 50% RX

SWOD: Weighted Pull Up 1 rm then max rep push ups 2 minutes

Met-Con:

“Snootchie bootchies”
For time:
200 Squats
20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments

—-OR—–

5 Rounds For Time of:
10 Wall Walks
10 Toes To Bar
20 Box Jumps, 24inch Box

Bonus: Run 2K